If you feel overwhelmed by stress or are experiencing symptoms of depression, see your doctor for a physical exam and mental health evaluation. You may be referred for further evaluation or counseling, if appropriate.

A network of supportive relationships is beneficial for the prevention and treatment of depression. Supportive relationships serve as a buffer against stress, which can sometimes trigger depression.

A high level of religious involvement is associated with a reduced risk of depression. Spiritual faith in the context of organized religion can have a buffering effect on depression. In a group setting, it can provide the additional benefit of social support.

A variety of
relaxation techniques
can help you cope with stressors that may contribute to depression. Examples include
meditation
, deep breathing, progressive relaxation,
yoga
, and
biofeedback
. These techniques help you pay attention to tension in your body and release it with exercises that help quiet your mind and relax your muscles. You can also reduce stress by getting adequate sleep, rest, and recreation.

Regular exercise
helps you relieve stress and may help prevent or reduce depression. Aerobic exercise and yoga have been found to be particularly beneficial for reducing stress and improving mood. Aerobic exercise can raise the levels of brain chemicals that affect mood, such as endorphins, adrenaline, serotonin, and dopamine. Other benefits of exercise include weight loss, increased muscle tone, and improved self-esteem. Yoga provides the benefits of stretching and deep relaxation.

Alcohol
and
drugs
may contribute to depression. If you think you may have a substance abuse disorder, seek professional treatment.

Eat a
healthy diet
that is low in fat, high in
fiber
, and rich in vitamins and minerals. A Mediterranean diet may be associated with reduced risk for depression. Specific dietary factors that may be beneficial in depression are the B-complex vitamins (found in whole grains) and omega-3 fatty acids (found in cold-water fish,
fish oil
, and flax seeds).

Get a reasonable amount of sleep (around eight hours) nightly. If you are suffering from
insomnia
, seek treatment since chronic insomnia is thought to be a risk factor for depression.

Revision Information

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.